5:30am workout at Crossfit Lee's Summit
Skill: Muscle ups
I am getting better at muscle ups. We used bands to work on the transition. I had several continuous (7-8) smooth transitions.
WOD:
(3:00 AMRAP-2:00 Rest) X 3 for total reps
3:00 Amrap:
1 Thruster/1 Box Jump
2 Thrusters/2 Box Jumps
3 Thrusters/3 Box Jumps
As far up the ladder as possible in 3 minutes...rest 2 minutes and repeat a total of 3 times. At the start of each 3 minute work session begin back at 1/1. Score WOD as total reps completed
Results
95 lbs thruster.
Round 1 - 6 rounds + 7 thrusters
Round 2 - 6 rounds + 1 thruster
Round 3 - 6 rounds + 3 thrusters
Tuesday, May 31, 2011
Saturday, May 28, 2011
2011-05-28 Saturday
10am workout at Crossfit Lee's Summit
WOD
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Results
35 minutes 36 seconds.
First mile 5:54 (5:54 total)
Pullups, pushups, squats 22:26 (28:20 total)
Second mile 7:16 (35:36 total)
Pushups really slowed me down. The next time I do this workout, it will be with a 20 pound vest.
Recorded in garmin connect.
http://connect.garmin.com/activity/88583164
WOD
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
Results
35 minutes 36 seconds.
First mile 5:54 (5:54 total)
Pullups, pushups, squats 22:26 (28:20 total)
Second mile 7:16 (35:36 total)
Pushups really slowed me down. The next time I do this workout, it will be with a 20 pound vest.
Recorded in garmin connect.
http://connect.garmin.com/activity/88583164
Wednesday, May 25, 2011
2011-05-25 Wednesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Box Squat 2X8 @60% + 25% Band tension at the top
170 lbs. These were tough...good but tough. I will most definitely be sore tomorrow.
WOD:
Every minute on the minute for 10 Minutes
Perform:
2 Hang Power Snatches@ 60-65%
5 Good mornings
1 Rack Jerk
Results
95 lbs. Good mornings certainly activated my hamstrings.
I worked a little on rings, the routine, and getting up to handstand ring pushups. I was able to get one on the tall rings.
Strength: Box Squat 2X8 @60% + 25% Band tension at the top
170 lbs. These were tough...good but tough. I will most definitely be sore tomorrow.
WOD:
Every minute on the minute for 10 Minutes
Perform:
2 Hang Power Snatches@ 60-65%
5 Good mornings
1 Rack Jerk
Results
95 lbs. Good mornings certainly activated my hamstrings.
I worked a little on rings, the routine, and getting up to handstand ring pushups. I was able to get one on the tall rings.
Tuesday, May 24, 2011
2011-05-24 Tuesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill: Snatch Technique Work
Worked up to 135 lbs (which is my current 1 rep max). I am getting better at snatches but still have a long way to go.
WOD:
5 Rounds for time
3 Deadlifts @ 75%
6 Ring Dips
9 Burpee’s
Results
295 lbs deadlift. I did dips on high rings and had to do a muscle up and then 6 dips.
5:19
My quads are still super sore. I have not fully recovered from last wednesday and thursday. Zercher squats yesterday continued the soreness. And...box squats tomorrow. At least, I tend to be more sore in my hamstrings/glutes after box squats than my quads.
Skill: Snatch Technique Work
Worked up to 135 lbs (which is my current 1 rep max). I am getting better at snatches but still have a long way to go.
WOD:
5 Rounds for time
3 Deadlifts @ 75%
6 Ring Dips
9 Burpee’s
Results
295 lbs deadlift. I did dips on high rings and had to do a muscle up and then 6 dips.
5:19
My quads are still super sore. I have not fully recovered from last wednesday and thursday. Zercher squats yesterday continued the soreness. And...box squats tomorrow. At least, I tend to be more sore in my hamstrings/glutes after box squats than my quads.
Monday, May 23, 2011
2011-05-23 Monday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength :
Zercher Squat 1RM
265 lbs.
285 lbs failed.
265 / 171 = 1.54
WOD:
AMRAP 3:00 Work 1:00 Rest X4 (12:00 Work)
6 Box jumps (20/24)
9 Toes 2 Bar
12 KB Swings (24/16)
Person with the highest Zercher squat as figured as ( weight squatted/body weight) wins a free CFLS T-Shirt
Women = weight squatted / body weight X 1.25
Results
10 rounds.
My legs are still somewhat sore.
Strength :
Zercher Squat 1RM
265 lbs.
285 lbs failed.
265 / 171 = 1.54
WOD:
AMRAP 3:00 Work 1:00 Rest X4 (12:00 Work)
6 Box jumps (20/24)
9 Toes 2 Bar
12 KB Swings (24/16)
Person with the highest Zercher squat as figured as ( weight squatted/body weight) wins a free CFLS T-Shirt
Women = weight squatted / body weight X 1.25
Results
10 rounds.
My legs are still somewhat sore.
Sunday, May 22, 2011
Friday, May 20, 2011
2011-05-20 Friday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Floor Press 1 RM
225 lbs
Failed 245
WOD:
"Odd Object Grace"
30 Ground to Overhead w/ Odd Object (Stone,keg,sandbag) for time
Score wod as weight of object divided by time (in minutes) to complete
Results
40 lb / 1.3 minutes = 30
I lifted light today because my legs were completely smoked. Every step I take I can feel the soreness in my legs. I am walking like an old man. Box squat wednesday and chelsea thursday did a number on my legs.
Strength: Floor Press 1 RM
225 lbs
Failed 245
WOD:
"Odd Object Grace"
30 Ground to Overhead w/ Odd Object (Stone,keg,sandbag) for time
Score wod as weight of object divided by time (in minutes) to complete
Results
40 lb / 1.3 minutes = 30
I lifted light today because my legs were completely smoked. Every step I take I can feel the soreness in my legs. I am walking like an old man. Box squat wednesday and chelsea thursday did a number on my legs.
Thursday, May 19, 2011
2011-05-19 Thursday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill: Mobility Work and Easy Warm UP
WOD:
“Chelsea”
Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-Ups
15 Squats
Results
For the first 4 rounds, I wore a 40 lbs vest. For the next 6 rounds, I wore a 20 lbs vest.
I completed the remaining 19 rounds without a vest. I had knees on ground for pushups. The pull-ups were relatively easy. The squats were not bad, more of an active recovery. The push-ups are by far the hardest part of this workout.
I feel confident I could complete this workout RX (knees not on ground) without a vest. My legs are smoked. I was feeling box squats from yesterday. 450 squats today probably tore them down some more.
Skill: Mobility Work and Easy Warm UP
WOD:
“Chelsea”
Every minute on the minute for 30 minutes
5 Pull-ups
10 Push-Ups
15 Squats
Results
For the first 4 rounds, I wore a 40 lbs vest. For the next 6 rounds, I wore a 20 lbs vest.
I completed the remaining 19 rounds without a vest. I had knees on ground for pushups. The pull-ups were relatively easy. The squats were not bad, more of an active recovery. The push-ups are by far the hardest part of this workout.
I feel confident I could complete this workout RX (knees not on ground) without a vest. My legs are smoked. I was feeling box squats from yesterday. 450 squats today probably tore them down some more.
Wednesday, May 18, 2011
2011-05-18 Wednesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Dynamic Box Squats
2 X 12 @ 55% + 25% Band
160 lbs. My explosiveness off the box slowed down on the last 4 sets.
WOD:
3 Rounds
40 Yard Prowler Push
3 Tire Flips
5 Jumps onto Tire
20 Hammer Swings
Results
Did not time. Used 90 lbs on top of prowler, medium tire, heavy sledge hammer.
My lower calves were not sore at all this morning nor through the day yesterday. I thought for sure that based on the sensation I felt yesterday in my lower calves that there would be some significant soreness. But there was not. I stretched with roller today to help make sure I limit the tightness.
Dynamic Box Squats
2 X 12 @ 55% + 25% Band
160 lbs. My explosiveness off the box slowed down on the last 4 sets.
WOD:
3 Rounds
40 Yard Prowler Push
3 Tire Flips
5 Jumps onto Tire
20 Hammer Swings
Results
Did not time. Used 90 lbs on top of prowler, medium tire, heavy sledge hammer.
My lower calves were not sore at all this morning nor through the day yesterday. I thought for sure that based on the sensation I felt yesterday in my lower calves that there would be some significant soreness. But there was not. I stretched with roller today to help make sure I limit the tightness.
Tuesday, May 17, 2011
2011-05-17 Tuesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill: Muscle Ups-Transitions-Negatives
Muscle ups were good today, very smooth. I did the routine 3 times and then did around 9 strict muscle ups from a seated position in a row.
WOD:
12:00 AMRAP
200M Run with sandbag or other odd object
6 Deadlifts*
3 Hang Power Cleans*
1 Split or Push Jerk*
* Use 1 barbell for all 3 movements*
Results
6 rounds + 200m run. I carried sandbag, 40 lbs stone, 45 lbs plate, 20 lbs wall ball, sandbag, sledge hammer
135 lbs for barbell movements.
The 200m run with objects took a toll on my lower calves...the same area I had problems with in college. I should have stretched on a roller but did not. I am curious to see how they fare tomorrow.
Skill: Muscle Ups-Transitions-Negatives
Muscle ups were good today, very smooth. I did the routine 3 times and then did around 9 strict muscle ups from a seated position in a row.
WOD:
12:00 AMRAP
200M Run with sandbag or other odd object
6 Deadlifts*
3 Hang Power Cleans*
1 Split or Push Jerk*
* Use 1 barbell for all 3 movements*
Results
6 rounds + 200m run. I carried sandbag, 40 lbs stone, 45 lbs plate, 20 lbs wall ball, sandbag, sledge hammer
135 lbs for barbell movements.
The 200m run with objects took a toll on my lower calves...the same area I had problems with in college. I should have stretched on a roller but did not. I am curious to see how they fare tomorrow.
Thursday, May 12, 2011
2011-05-12 Thursday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill/Strength: Cleans
I maxed clean at 205 lbs. I failed 225 lbs but not because of highly visible technique flaw. I caught the weight at the bottom of a deep squat and failed the bar forwards.
WOD:
AMRAP 15:00
1 15′ Rope Climb
10 Hollow Rocks
20 Ab-Mat Sit-Ups
400M Run
Results:
5 rounds + 200m of the 400m run...really close to 6 rounds.
Recorded in garmin connect.
http://connect.garmin.com/activity/85162239
Round, round time, pre 400m time (s), 400m time (s)
1, , 46, 75
2, , 77, 78
3, , 78, 78
4, , 82, 83
5, , 81, 84
6, , 71, 80
Post WOD:
Max double unders until first fail. I got 50 with heavy rope.
Skill/Strength: Cleans
I maxed clean at 205 lbs. I failed 225 lbs but not because of highly visible technique flaw. I caught the weight at the bottom of a deep squat and failed the bar forwards.
WOD:
AMRAP 15:00
1 15′ Rope Climb
10 Hollow Rocks
20 Ab-Mat Sit-Ups
400M Run
Results:
5 rounds + 200m of the 400m run...really close to 6 rounds.
Recorded in garmin connect.
http://connect.garmin.com/activity/85162239
Round, round time, pre 400m time (s), 400m time (s)
1, , 46, 75
2, , 77, 78
3, , 78, 78
4, , 82, 83
5, , 81, 84
6, , 71, 80
Post WOD:
Max double unders until first fail. I got 50 with heavy rope.
Wednesday, May 11, 2011
2011-05-11 Wednesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Dynamic squats
2 X 12 @ 50% + 25% Band Tension
145 lbs.
WOD:
Every Minute on the Minute for 12:00
3 Deadlifts @ 50%
3 Burpee Box Jumps
Results
205 lbs deadlift.
post wod:
15 muscle ups.
Dynamic squats
2 X 12 @ 50% + 25% Band Tension
145 lbs.
WOD:
Every Minute on the Minute for 12:00
3 Deadlifts @ 50%
3 Burpee Box Jumps
Results
205 lbs deadlift.
post wod:
15 muscle ups.
Tuesday, May 10, 2011
2011-05-10 Tuesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Skill: Running Agility
WOD:
10:00 AMRAP
5 Toes 2 Bar
5 Ring Dips
10 Games Push Ups
50 Yard 1 Hand KB Waiters Walk
Results
5 rounds + toes 2 bar with 53 lbs kb
Skill: Running Agility
WOD:
10:00 AMRAP
5 Toes 2 Bar
5 Ring Dips
10 Games Push Ups
50 Yard 1 Hand KB Waiters Walk
Results
5 rounds + toes 2 bar with 53 lbs kb
Friday, May 6, 2011
2011-05-06 Friday Crossfit LS
5:30am workout at Crossfit Lee's Summit
WOD 1
For Time:
100 Hollow Rocks
400M Run
100 Supermans/or back extensions
400M Run
100 Ab Mat Sit-Ups
400M Run
WOD 1 Results
14:25 recorded in garmin connect
Skill/Strength
Bench Press 1RM
225
245 failed. Next time I should skip 225 and start at 235.
WOD 2
AMRAP 3:00- 3:00 Rest X 2
2 Deadlifts @75%
4 Toes to bar
8 KB Swings
WOD 2 Results
We actually ended up doing like 2.5 rounds instead of 2.
295 lbs deadlift, 53 lbs KB
Strength 2 Post WOD:
Snatch Grip Push Press (behind neck)
2-2-2-2
105, 125, 135, 155
I can go heavier.
WOD 1
For Time:
100 Hollow Rocks
400M Run
100 Supermans/or back extensions
400M Run
100 Ab Mat Sit-Ups
400M Run
WOD 1 Results
14:25 recorded in garmin connect
Skill/Strength
Bench Press 1RM
225
245 failed. Next time I should skip 225 and start at 235.
WOD 2
AMRAP 3:00- 3:00 Rest X 2
2 Deadlifts @75%
4 Toes to bar
8 KB Swings
WOD 2 Results
We actually ended up doing like 2.5 rounds instead of 2.
295 lbs deadlift, 53 lbs KB
Strength 2 Post WOD:
Snatch Grip Push Press (behind neck)
2-2-2-2
105, 125, 135, 155
I can go heavier.
Wednesday, May 4, 2011
2011-05-04 Wednesday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength: Box Squat 60% 2X8 + 25% Band Tension + Chains
170 lb with blue band and chains.
WOD
”Team 6″ by Jeremy
6 Rounds for time:
6 Burpee Box Jumps (TALL BOX…Real Tall)
6 HEAVY KB Swings (REAL HEAVY…Use 2 if needed )
6 Burpee Pull Ups
6 Handstand Push Ups
6 Push Jerks (Heavy….REAL Heavy)
6 Muscle Ups
Results
39:22
31 inch box, 88 lbs KB, 135 lbs push jerk
I believe I am improving my push jerk form. Burpee box jumps are brutally tiring. I struggled on some of the muscle ups but only failed once or twice. This was the most muscle ups I have done in one period.
Strength: Box Squat 60% 2X8 + 25% Band Tension + Chains
170 lb with blue band and chains.
WOD
”Team 6″ by Jeremy
6 Rounds for time:
6 Burpee Box Jumps (TALL BOX…Real Tall)
6 HEAVY KB Swings (REAL HEAVY…Use 2 if needed )
6 Burpee Pull Ups
6 Handstand Push Ups
6 Push Jerks (Heavy….REAL Heavy)
6 Muscle Ups
Results
39:22
31 inch box, 88 lbs KB, 135 lbs push jerk
I believe I am improving my push jerk form. Burpee box jumps are brutally tiring. I struggled on some of the muscle ups but only failed once or twice. This was the most muscle ups I have done in one period.
Monday, May 2, 2011
2011-05-02 Monday Crossfit LS
5:30am workout at Crossfit Lee's Summit
Strength:
Deadlift 1 RM
225, 315, 365
390 lbs. This is a new PR up 5 lbs from 385. Unfortunately my form was "horrible" and during the lift, Chandra told me to "drop it" because I had too much arch in my back and was struggling. I had never heard her say such a thing and so it did not register in my head. I finished the lift. I got the weight up, but I don't think I am too proud of that lift.
WOD:
3 Rounds for time
20 Squat Cleans (95/55)*
15 Wall Balls
10 Ring Dips
Results
11:01 with 95 lbs squat clean, 20 lbs wall ball.
Strength:
Deadlift 1 RM
225, 315, 365
390 lbs. This is a new PR up 5 lbs from 385. Unfortunately my form was "horrible" and during the lift, Chandra told me to "drop it" because I had too much arch in my back and was struggling. I had never heard her say such a thing and so it did not register in my head. I finished the lift. I got the weight up, but I don't think I am too proud of that lift.
WOD:
3 Rounds for time
20 Squat Cleans (95/55)*
15 Wall Balls
10 Ring Dips
Results
11:01 with 95 lbs squat clean, 20 lbs wall ball.
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